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30 minute run, resuming from 2 weeks ago
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
Ended my break from food yesterday afternoon, 51 hour fast. I ballooned up to over 250, now hovering around 245. I thought I'd have gained a bunch of water weight back overnight because yesterday was the first day I "craved" water since Saturday, but much to my surprise, a lot of the bloat has gone. Ideally I'd lose another 20ish pounds but have to keep my discipline with food. Going to try intermittent fasting...skipping breakfast at least and having my first meal at lunch. We shall see.
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Inverted row
4x8
Good morning
135x10x2
Hip thrust
225x10
315x10x4
10 minute kettlebell cardio vid
Feel like IF worked pretty well yesterday. Wasn't terribly hungry, ate around 2 just a little bit, felt satiated until around dinner time. Might've had more carbs than I wanted (some leftover bread and crackers w/chili) but didn't go anywhere near overboard. Was 250 at bedtime, 245 when I woke up before going to the bathroom, wtf?
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Front squat
55x10
110x10
135x5
185x5
225x5
255x2x5
OHP
110x5
135x5
155x3
175x1
195x0
135x10
OHS
65x5x2
85x3x5
Pull ups
20
Double kb row w/55s
2x10
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35 minute run
Pull ups
30
Dip + double kb squat complex w/55s
Reverse pyramid from 10 reps to 1
Might've done the 6 rep set twice
Either way, still been consistently dropping weight, feels like I'm in ketosis. I feel great but definitely my ability to push hard has taken a hit, feel like the "hard" endurance has gone down a bit. Real test will be this weekend, and if I can remain disciplined. I feel great though, even if I don't maintain my momentum from this week I'll definitely take it easy.
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Squat
55x10
110x10
135x10
225x5
255x5x3
OHP
110x5
135x5
165x3x3
135x6
Endurance sucked ass today. But I think I knocked myself out of ketosis this weekend. Weird.
Pull ups
30
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Yesterday afternoon:
Deadlift
135x10
225x8
275x5
315x5
365x2
365x5x3
315x10
Today:
25 minute run, got about 2/3 of the way in, at a higher pace, then felt a little calf tweak. Hopefully a few days' rest does it.
PUll ups
30
Dip/double kb complex w/45s
Reverse pyramid from 10 reps to 1
Did this in 12 minutes, was rough but still managed.
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Inverted row
4x8
Good morning (with softish knees)
135x10
155x8x3
Hip thrust
225x12
295x10x4
10 minute kettlebell video
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Front squat
55x10
110x10
135x5
185x5
225x3
265x3x3
OHP
110x5
135x5
155x2
165x1
175x1
185x1x3
Pull ups
20
Hang power cleans
135x5x5
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Squat
55x10
110x10
135x5
225x5
275x5x3
OHP
110x5
135x5
165x3
185x1x5
135x10
Pull ups
25
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Yesterday:
Deadlift
135x10
225x5
275x5
315x5
365x3
405x1x5
365x5
Today:
Pull ups
30
Dips
3x10
Walking double kb deadlifts w/55s
1x20 steps
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Inverted row
4x10
Hip thrust
225x10
295x10x4
Good morning
135x10
165x8x3
20 minute kb video
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Front squat
55x10
110x10
135x5
185x5
225x5
275x1x5
OHP
110x5
135x5
165x3
190x1x3
Pull ups
20
BB thrusters
135x8x3
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Squat
55x10
110x10
135x10
235x5
285x5x3
OHP
110x5
135x5
165x2
190x1x3
165x3
Pull ups
20
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Hill run
25ish minutes, didn't use too much of a fore-foot stride, taking it easy on the calf
Pull ups
30
Dip/double kb squat complex w/45s
10 reps - 1 rep
This took only 10 minutes, record time but felt like I rested more than usual?
Calf raises
A bunch
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Inverted row
3x12
Good morning
135x10
185x8x3
Hip thrust
225x10
325x10x4
10 minute kettlebell vid
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Front squat
55x10
110x10
135x5
185x5
225x5
275x1x8 on the minute
OHP
110x5
135x5
165x2
190x0 missed lift
95x8 BTN
105x5x3 BTN
Pull ups
20
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35 minute run, same as before, kinda slower pace
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
Walking single leg double kb deadlift w/45s
2x16 steps total
Woke up feeling pretty lean, lightest I've been in 3 years. Definitely recommended low carb intermittent fasting for anyone who has been thinking about trying it. Only downside is endurance suffers with too little carbs, but my guess is if you're doing any kind of competition you can adjust accordingly. My goal right now is to trim some pounds.
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Squat
110x10
135x10
225x5
295x5x3
OHP
110x5
135x5
165x2
190x1
165x3
135x8
Pull ups
20
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35 minute run
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1 done in 11 minutes
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Inverted row
3x12
Good morning
135x10
185x8x3
Hip thrust
225x12
335x12x3
Paused deadlift
225x5
275x5x2
Forgot to mention I did deads Monday afternoon but it was a less than stellar session
10 minute kettlebell vid
Feel toasted after this...
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Front squat
55x10
110x10
135x5
185x5
225x3
245x3
265x3
245x5
Did these w/raised heel, just to check in to make sure I wasn't missing anything anymore. Don't think I was. Actually felt a little more strain on my hammy with these.
OHP
110x5
135x5
155x3
175x1x2
155x5
These felt like garbage again. Maybe I'm overdoing it on Wednesdays but kinda feel like maybe a deload is in order soon.
Pull ups
20
Double kb clean and press w/55s
5x5 on the minute
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Hill run
Just one hill today, kinda felt like calf wasn't gonna hold up so ended it early
Pull ups
10x3 on the minute
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1 Done in 9 minutes
10 minute kettlebell vid...
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Deadlift
135x10
225x5
315x5
365x3
405x1x3
335x10
-
Hill run
Big hill x 3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes
Calf raises
A bunch
-
Inverted row
4x10
Good mornings
135x10
205x8x3
25 minute kb video
Tried to do banded standing hip thrusts, didn't quite work out how I liked. I'd like an alternative to BB hip thrust that I can do at home but until then I guess I'll go back to what works.
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Squat
55x10
110x10
135x5
245x3
295x3x10 on the minute
OHP
110x51
135x5
165x3x3
95x8x3 BTN
Pull ups
30
-
Hill run
3x plus a little distance. Been trying to get back into the intensity of the hills and less focus on distance.
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
10 minutes
Calf raise
A bunch
-
Squat
55x10
110x10
135x5
225x5
275x3
315x3x3
OHP
110x5
135x5
155x3
175x2x3
Pull ups
15
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Hill run
x3
Pull ups
30
Dip + double kb squat w/45s
Reverse pyramid from 10 reps > 1
9 minutes
The hill runs were a little more brutal but the complex seemed easier, go figure.
Calf raise
A bunch
-
Inverted row
3x10
Good mornings
135x5
185x5
225x5x3
Hip thrust
225x12
315x12x2
325x15
10 minute kb vid